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10/31/2018

South Slope CrossFit – Gun Slingers

Metcon

Metcon (Time)

For Time:

30 Box Jump Over 30/24″

30 GHD Sit Up

30(24) Calorie Ski Erg

15 Box Jump Over 30/24″

15 GHD Sit Up

15(10) Calorie Ski Erg

Strength C

EMOM x 16 Alternating

A: Max Consistent Handstand Push Up

B: x10 Reps Banded Lat Pulldown

Handstand Push Ups (Varied)

Handstand Push Up Record Total Reps Accumulated

***If able to maintain 10+ each set of regular kipping, increase intensity with a deficit, a vest, or strict sets. Note in comments.

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